Going good no elbow pain but just in case used wrist wraps. Right shoulder feels weird and i dont like it theres no pain but im not sure if its a good idea to bench. My goals really dont include big chest or big bench anyway so tbh i dont know why the f*ck i bother :D maybe i'll couple push press and dips as my "chest" day.

Seated db curls
2x trisets with 10kg first doing both arms same time then rest in hang followed by alternating rest and hammer curls these beat the sh*t out of my bis

Shrugs
4 sets to failure with 60kg

Ab crunch feet up
2 sets to failure with bw

Good session so far no back pain or piriformis pain. I tried using better form hips a bit lower and toes out but bah form is crap never the less that helped so much that i didnt get pain while training will see tomorrow...

Good session but i have to those squats barely felt anything i mean i felt weak but i wasnt even exhausted or shaking after. Pretty sure ive just lost the ability to put out enough effort because being scared of hip pain.

Biceps a bit tired but it wont matter overlap is what has worked for them in the past in a upper/lower+arms split. This time i didnt get elbow pain and tried focusing on long head of triceps it did work to some extent but still needs some experimenting.

Update 14.4: I feel mentally really tired... will see how i feel next couple of weeks and if the trend is feeling more and more tired each day then some off time and integrating arm-day with other training days. I dont want to split things up over 7+ days rather cut out exercises and make it 4 day split.

Not that great day i was not yet fully recovered and slight elbow pain, without wrist wraps would have surely been very bad. Arm day will be have to swapped out and integrated into shoulder day. Yet again dips do not cause shoulder pain or discomfort and i had my friend watch me to see if i went deep enough and i did i was unsure before.

Horrible form on deads yet again grinding and hitching last reps hehe. Hitching wasnt bad at all on low back/hips as i thought before, it actually reduced the load because bending in the knees allows me to lean back and extend with hips. No piriformis or low back pain i started low and toes point out, so small changes and so big affect... weird... I dont know why but im completely fed up on rowing and "feeling the back" ill sub hang power clean as it felt great again, the contraction in mid back and lats i love it.

Dont really know which was it cleans or just not recovered but i didnt have any strength probably both. Now that i realized i need to pull my shoulders back on upright rows they feel very natural even with barbells pretty much ripping pump on mid-back and biceps. Its funny to realize that upright rows hit far harder on biceps than actual curls of any form.

Felt bad... Strength obviously going down and elbow pain (had this week ago also). Its tricky i dont feel much anything before or while doing just loss of strength but afterwards it starts to hurt slightly. Think its time to take that light week now and no pressing until next week.

Finally got to my massage therapist and boy was i tight... one and half hours of pure pain. He said to really loosen things up i need 1.5h per upper and lower body. Took off yesterday and going to do so today, better just rest and recover now.

5.5.2013 update

I havent really done anything just rest and stretching but on friday evening my low back started hurting like hell. I believe massage had something to do it. Ive managed to stretch adductors and hip flexors and piriformis to a point where i stand up and tie my shoe nails but even now if i sit and straighten my leg i feel bad pain in low back. I was better before the massage i guess it was a bit too hard...